Dear people from the best country in the world (and the home of the Commodore Ute),
We are planning to bring the February swing of The Para Bellum Series through Oz, and we need your help. We’ve been to Brisbane, Sydney, and Perth, and now I really want to see Melbourne. If any of you would like to host, or know a gym that would like to host—please email Info@TheOutlawWay.
Also, if anyone has five jet-skis we could borrow while we’re in Oz, please contact us (kidding, sort of).
Daniel Brown – 395# 3RM Front Squat:
Camp “Connectivity” Coach, Mike Poppa, solving complex movement problems, and having great hair.
WOD 130813:
Compare 1 and 2 to 130716.
BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
Strength
1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).
2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).
Conditioning
3 rounds for time of:
50 Double-Unders
50′ Walking OH Lunges 115/75#
25 Burpees
Wait….we aren’t home to the Commodore Ute here in Texas.
+1 from Austin
M/27/170#/NorCal
BBG
1) 250# (up 7#’s from last time)
2) 225# no misses
Strength
1)230# – 265 – 300 – 315
2)210 – 240 – 255 – 270
Conditioning
9:56 Rx
Am I reading this write. In bbg 1. It’s 3 cleans and then 1 jerk. Then in bbg 2 we do 3 position clean and jerk? So the full clean and jerk 3 times?
BBG
1) still no full movements, only power and no split jerks so push jerks. Got the 120kg out but missed the jerk
2) 110kg no issues, can’t wait to go heavy again next week
Strength
Both squats were done to the depth of a box just above parallel. Still can’t go any deeper because of hip flexor but def getting better.
HBBS) off of 180kg
Front squat) off of 160kg
Cond) 10:33rx very slow and controlled lunges but no hip pain
1)135-165-(205)-205PR
2)185
1)215-245-280-295
2)185-210-225-240
Cond
21:40 my body forgot how to do consistent DU’s for the 2nd time.
#TheOutlawWayAfghanistan
Conditioning was scaled to 95#
1) 185# fail @3rd rep 195#
2) 165# 3/3
1) 195# 225# 255# 270# dnf last set
2) 160# 180# 190# 200#
Cond – 21:50Rx
Need work on DU during WODs. I can string together alone but need to wrk during wods. OH Lunges are not in my wheel house…and burp were have paced at best. Grade C –
BBG:
1) 195# (up 20# from 130716)
2) 175# (up 10# from 130716)
S:
1) 245, 285, 320, 340#
2) 215, 230, 260, 275# (3RM from Saturday)
C:
DND
BBG
1) 285 (+10)
2) 260
Strength
1) 265-305-345-365
2) 255-285-305-320×1 (fail)
Conditioning
10.20
#TheOutlawWayAfghanistan
1&2) Went light today and really worked on form. Worked up to 235lb. Feel like my C&J is going nowhere lately so I tried to really drill my Jerk form.
HBBS: 240 – 275 – 315 – 340
FS : 235 – 255 – 270 – 285 (All good on both HBBS and FS)
Cond: 11:13 – Legs didnt want to work too well after all those squats. Handled the lunges fine but burpees were just stupid slow and caught my feet a few times on the double unders
BBG
1) 215#
2) 195#
Strength
1) HBBS: 235#,275#,310#,330#
2) Front squat: 205#,230#,245#,260#
Conditioning
11:56rx
1) 205#
2) 185#
HBBS: 205#/240/270/285
FS: 185#/215/225/240
cond: later
Cond: 18:19 (95# OH)
c+j 205
90% 185
hbbs(405) barely finished the last set, rested about 3:30 between the last couple sets
fs(320)
con 11:34
BBG
-3 pos clean @225 (PR for 3)
Strength
-this evening, kinda procrastinating
MetCon
-50 DUs
-50′ OH lunges (115)
-25 burpees
Time-16:07
BBG
– Pulled hamstring on 255lb… Pissed I’m going to be missing the squats for a week or more.
BBG:
1. 250#
2. 225# no misses
Strength:
1. Based off 350#
2. Based off 300#
Conditioning:
11:00
Just wanted to ask people here instead of the forum…
Everytime I do clean and jerks, I have a bad mobility problem in my chest/lats (could also be in my rear shoulders…). Pretty much I get a sharp pain on the jerk that shoots down my lats. Also, on heavy cleans, its typically hard to breathe and my chest is really tight after dropping the bar.
Any advice on stretching/warmups/rolling to help alleviate this? I’m pretty positive its just a mobility problem. I’ve been rolling a lot of lacrosse balls and thoracic rolling and trying to get loose, but I wanted to see if someone else could throw some advice in that maybe I’ve missed.
Have you rolled out your lats? Google SMR and lats and start doing that on a daily basis.
Thanks for your reply Poppy. I got a rumble roller in yesterday and watched some videos about crossing your arms and rolling, so I actually did this yesterday before I saw your comment. I’ll keep doing that once or twice a day for now and see if it makes a difference.
BBG.
1) 110 kg
2)100kg
Strength.
1) 125 kg; 135kg; 155kg ; 165kg
2) 105 kg ; 115kg; 120 kg; 130kg
I did not do conditioning as my legs was buggered.
#Outlaw day 3
1) 165# (+20# since 16/07/2013)
2) DND
Strength:
HBBS : 160/185/210/220(2 reps :/)
Front squats: 145/170/180/190
Conditioning: 10:02min. 2 rounds RX
1) 205#
2) 185#
Strength
HBBS – based on 315#
FS – based on 265#
No time for conditioning…
M/17/155#
BBG:
1) 195#
2) 175#
Strength:
HBBS) 185-210-240-255
FS) 170-195-205-220
Conditioning: First time doing OH lunges, scaled to 95#
14:27 (My DU still suck when I’m fatigued)
bbg
1)275 +10 from 120716
2)255 no misses
str
1)265,310,350, 370
2)235,270,285,300
cond
later
1) 3 pos. clean: 225 (way too many misses at this weight and 235. Need more patience.)
2) skipped.
3) HBBS: 245,280,315,335
4) FS: 225,255,270,285
5) COND: 12:41rx (could not move quick on burpees?? All OH lunges UB and 2/3 UB doubles)
BBG
1) No C & J today. Did this: 15 minutes to establish a Max Jerk: 215 – 225(f)
Strength
1) HBBS: 205-235-270-285
2) Front squat: 175-200-215-225
Conditioning: later
On vacation this week, doing what I can at a globo.
Strength:
1) 210, 245, 275, 295
2) 195, 225, 235, 250
3) P rows from yesterday: 135x2x10 145x2x8
Conditioning:
3x500m row
Rest 1:1
M/19/190
1) 215 (30 lbs. increase from last time)
2) 195
Strength:
1) based off 405
2) based off 315
conditioning: 15:38 with axel bar
27/170#/5’9″/M/CenEast
1/1/1 – First day back from vacation…ready to go
3 Pos. C&J: 185# – failed at 195 when fingers slipped off bar prior to Jerk. Also, did not do this prior due to another vacation…
3×1: 165# 3/3
HBBS: Off of 320#. Done.
FS: Off of 260#. Done.
Conditioning: 13:05 Rx. DUs unbroken; lunges broke each at 25′ turnaround; burpees f@cking suck
BBG
1) 225 missed j
2) 205
Strength
1) Based on 95% of 285
2) Based on 95% of 275
Conditioning
10:36
BBG:
1.) 235~85%, 250x2f ~ grip
2.) 210 ~ 3/3
Strength:
1.) 205×8, 235×6, 265×4, 285×4
2.) 210×5, 240×4, 255×3, 270x1f
Conditioning:
8:40
This one SUCKED!
BBG1. 185#
BBG2. 160#
S1: 190, 220, 250×3, 265×1
S2. F**K it
1) 185# (10# pr from last time)
2) 165#
1) off 345#
2) off 275#
Conditioning:
14:29, scaled lunges to 95#
4:40
5:20
4:29
Attended the first of the Para Bellum Camps series this past weekend. What an amazing experience! Lots of high level info to absorb and use in the future. Plus some funny ass shit went down. All I can say is that we all know what it feels like to be “gang banged”…
BBG Skipped Recovering from sprained wrist
BS 230-265-300-315
FS 215-245-260-275
Conditioning
9:40RX
1) 235
2) 210 no misses
Hatch: failed final rep on HBBS and FS
Cond: 12:33
BBG:
1) 275#, failed hi hang on 285
2) 255# no misses
Strength
1) 300/345/390/415
2) 250/295/310/330 (failed last rep)
Conditioning
7:38 rx, du, and lunges ub.
Big: 1) 215
2) 195
Strength: 1) off 350
2) off 255
BBG:
1) 170#
2) 155#
Strength
1) 170-195-220-235
2) 155-175-190-200
Conditioning
9:40
BBG
1) 235 (+10)
2) 210 (+10)
Strength
1) Off 350
2) off 315
Conditioing
10:37
2/3/3
BBG:
1) 205
2) 185
Strength:
1) Off of 315
2) Off of 260
Tibial tuberosity starting to hurt when bouncing out of the bottom. Hopefully it’s only temporary.
Cond:
14:02
Did 100′ unweighted lunges because of knee
bbg
1.)255
2.)232
Strength
1.)270,310,355,375 (felt good)
2.)245, 280, 295, 315(2) Struggling keeping elbows up
Cnd:
10:55
BBG:
1) 245#
2) 225#
Strength:
1) 275# / 315# / 355# / 365# (had to do 2×2)
2) 245# / 275# / 295# / 310#
Conditioning: 13:11 – slow ass burpees continue to suck all the time out of my workouts
C&J – 255 (+10)
– 235 (+10)
Conditioning – 10:59
Also, different squat programming still.
BBG:
1) 275 but missed jerk, did 255 all the way through though
1a) 245, hit all of them
Strength
HBBS: 245, 275, 315, 345
FS: 225, 255, 275, 275
Cond.: Rx 11:53, burpess -_-
CnJ- 225
3×1@200 3/3
HBBS- off 325 went 2+2 on last set
FS- off 285 went 2+1 on last set
New breathing to prevent habit of hyper extension and protect me back.
METCON- 12:53
BBG
1) 250 same as last time but I’m happy with it
2) 225
Strength
1) 235, 270, 305, didn’t do last set
2) 205, 230, 245 didn’t do the last set
Squats were super tough today had nothing left in my legs for each of the last sets
Conditioning
9:26
F/49/160#
BBG
1.) 138
2.) 138 (133 for 130716. Not posting at that time)
Strength
HBBS off of 238
FS off of 183
Conditioning
15:13 Rx
1) Missed high hang on 295. Hit 280.
2) 265
Strength
1) off 405 – missed last triple on last rep
2) off 355 – missed last triple on last rep
Conditioning
Practiced a team workout for this weekend’s competition .
1) 82.5 (2.5kg PR)
2) 75
3) off of 315
4) off of 250
Cond – done
F/49/160#
BBG
1.) 138
2.) 138 ( 133 on 130716, but was not posting at that time)
Strength
1.) HBBS off of 238
2.) FS off of 183
Conditioning
15:13 Rx
1) 170 (5lbs PR)
2) 155 No fails
HHBS done
Sorry have not posted in a while
BBG
1.) 220lbs (5lbs pr) (http://www.youtube.com/watch?v=fT3usBhL4C8)
2.) done at 195lbs (no misses)
Strength
1.) 215/245/275/290 failed 3rd rep (did 2×2 at this weight)
2.) 195/225/240/250f(3) 245 success.
Conditioning 13:02 Rx
BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk) 217# (10#PR)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) 199#
Strength
1) HBBS: 225-255-290-305 felt good
2) Front squat: 185-200-210-230
Conditioning
16:36.. thought I could do it faster.. 3/2/2
BBG
1) 110KG
2) 100KG
Strength
1) Off of 200KG, missed on last set. Felt bad.
2) Off of 155KG. Felt great.
Cond
Will catch up on thurs.
1) 265
Failed hi hang twice @ 280.
Pinned- fucking legs
2) nope
Squats:
Off 340: done
FS: 235/255/275/285(pr for trip I think)
3/6/6
BBG
1) 235 (missed from the hip x2, made it on the 3rd try after setting it on the floor after the hang)
2) 120
Strength
1) 155-175-195-205
2) 135-155-165-175
Conditioning
17:45 w/ 75# and 75 singles
#TheOutlawWayAfghanistan
1) 315 PR
2) 285
1) off 540
2) off 400
Conditioning – 9:02 with heavy rope. Burpees felt super slow.
1) 275#, 20# PR, (could of gone heavier, but ran out of time)
http://youtu.be/EaVRUwN05ns
2) 245#
1) 315, 365, 415, 435
2) 285, 325, 345, 365
Cond
13:50
BBG:
1) 185 struggled with catch
2) 175
Strength:
1) complete off 380#
2) complete off 300#
Conditioning:
Complete RX. 21:00 frustrated- should have split the work today up instead of doing it straight through
1) 150# (-10) SUPER frustrating day. floor & hang felt great, COULDN’T stand up with the weight out of the clean from the hip. Jerks all felt easy.
2) 140#
HBBS off of 215. Doing 4 reps of what WAS my 1rm in January helped make up for the 3 position clean suckfest 🙂
FS off of 180.
Cond- 9:56 RX. LIKED!!
bbg: 170 5# pr
2) 3×1 at 152.5
strength
1) off of 215 no misses
2) off of 200 no misses
conditioning
19:45 had to take a break and change 115 to 95# for the lunges when I couldn’t stand up out of the first lunge. apparently squats make your legs tired.
BBG
1)205#
2)185#
Strength
1)205,235,275,295
2)195,225,235,245
Cond. 8:32 Painful
BBG:
1) 215#
2) 195#
Strength:
1) Off 355#: 230#, 265#, 300#, 320#
2) Off 280#: 195#, 225#, 240#, 250#
1) 170
2) 225
3) off 360- done
4) off 285- done
Cond-10:16
BBG
1)205
2)185
Strength
1)220,250,285,300
2)195,220,233.5,247.5
Conditioning
13:33 burpees sucked. UB double unders each round
TheOutlawWayOkinawa
m/34/5’8″/180lb
1) max 3-pos C&J – 235
2) 3-pos C&J @ 90% – 205
3) HBBS – 205-230-260-275
4) FS 190-215-230-245
Cond: 12:33
BBG
1) 225
2) 205
Strength
1) HBBS: 280,320,365,385 went off approximately 2 minutes rest
2) Front squat: 245,275,295,315 went off approximately 2 minutes rest
Conditioning: 13:21
3 rounds for time of:
50 Double-Unders
50′ Walking OH Lunges 115 -right fingertips went a bit numb so need more shoulder mobility
25 Burpees
BBG
1) 260
2) 235
Strength
1) Off 405 – only got 3 reps on fourth set
2) Off 330
BBG
1) 230
2) 205
Strength
1) 235-270-305-325
2) 195-225-240-250
Cond- 11:42
BBG 1) 195# (compare to 185# on 130716)
Str 1) 200-230-265-280
Str 2) 4@80%, 3@90% – 205-230
Cond – Didn’t plan my time well this morning. Capped at 15:00.
Scaling: 25′ OH walking lunges @ 95#.
2R + 50DU in 14:26
BBG
1) 60kg – failed on the hihang at 65kg
2) 55kg
HBBS
8×72,5 6×82,5 4×92,5 3×97,5 – first time I didn’t do all the reps, backed out with the last rep, was dizzy
FS
5×62,5 4×72,5 3×77,5 3×82,5(PR)
Cond:
3 rounds
50 double unders
15m OH walking lunges 2x20kg KB
25 burpees
–> 14:48
MFS – 533
was a bit afraid of the backsquats AND the conditioning. really glad with how it went.